Ernährungsstrategien in Kraftsport und Bodybuilding

Nutritional Strategies in Strength Sports and Bodybuilding

The author of "Performance Nutrition" presents a new standard work on nutrition in strength sports and bodybuilding. Dr. Christian von Loeffelholz has studied medicine and nutritional sciences; he has been an enthusiastic bodybuilder and martial artist for many years. He consistently manages to address the key points amidst the wealth of researched material, including many new studies, and expresses complex issues in a simple and understandable manner.

The author is the first to specifically address the water balance of strength athletes and demonstrates that fluid intake can have a measurable impact on strength performance. Questions regarding electrolyte replacement and the role of sports drinks are clarified, along with recommendations for fluid intake during training.

Carbohydrates, proteins, amino acids, and fats in the diet of strength athletes are examined across all application areas, with clear recommendations provided. Models for calculating calorie intake during bulking phases are introduced, and the effectiveness and differences of modern diets for bodybuilders are thoroughly analyzed (Low-Carb, Atkins, Zig-Zag, anabolic diet, Low Fat, GLYX, LOGI, very low-calorie diets, etc.). The factors for effective fat metabolism training are discussed in detail, and clear recommendations for the most promising fat loss strategy are given.

The influence of protein on various fat loss and muscle building strategies is explored in all its facets, with advice on the effective daily protein intake. The nutritional needs of strength athletes for vitamins, micronutrients, and trace elements are determined based on new studies (including those with professional bodybuilders for the first time), and concrete recommendations for practice are formulated. Throughout, the author keeps the training strength athlete in focus.